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Max-OT Warmup weights & fatigue

Discussion in 'Weight Training/Bulking' started by philph, Jan 15, 2006.

  1. philph

    philph Well-Known Member

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    I have a very specific question about Max-OT and warmup sets.

    I've seen it recommended to begin the routine with several warmup sets. A typical reccomendation seems to be 12 reps @ 50% of the target weight, then 10 reps @ 50% of the target weight, then 6 reps @ 65% of the target weight. Assuming that the target weight is chosen to allow 4-6 reps to failure, the warmup sets are supposed to be quite easy.

    Now, what happens if, for whatever reason, I find that warmup sets done to this formula are unexpectedly tiring? I understand that it is undesirable to fatigue the muscles before performing the heavy, working sets.

    If I find the warmup sets tiring - even though they are at the reccomended percentage of the working weight and the working weight allows for 4-6 reps - whiat approach would you consider most advisable? Should I do the warmup sets at a lower percentage of the working weight, for example?
     
  2. Jon Skee

    Jon Skee Well-Known Member

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    Last week I did the warmup sets and they worked ok for me.


    The weight i was going for was 30kg bench press.

    so they say to do 5 warmup sets so I did:

    1) 10kg x 12 2mins rest
    2) 12kg x 10 2mins rest
    3) 16kg x 6 2mins rest
    4) 18kg x 3 2mins rest
    5) 20kg x 1 2mins rest
    6,7,8) 30kg x 4-6 3min rest

    If your finding it tiring I would probably say lower the beggining sets then work your way up.

    Thats the sort of plan I did for all the workouts
     
  3. 1FastGTX

    1FastGTX Elite Member
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    Yea, lower the weight, basically.

    I found MAXOT Warmup to be a bit more than I needed. 2-3 warmup sets and 1 acclimation set was about all I would do.
     
  4. chicanerous

    chicanerous Elite Member
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    I used to do

    12 x 50%
    10 x 60%
    6 x 80%
    3 x 90%
    1 x 100%

    where % is of the working set's weight (the 4-6 weight) and rest 1.5 or 2 minutes between sets.

    In retrospect, I agree with GTX that that was way more than I needed. Now, I work in almost the same rep range much of the time (3-5) and only warm-up with 8 x 50%, 5 x 75% (but I'm not following Max-OT anymore) or with three sets when I'm doing squats or deads, etc.
     
  5. philph

    philph Well-Known Member

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    Thanks, guys.
     

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